Program – CrossFit 101

(No Measure)

Pull-Up Progression
3 Sets 3-5 Reps Of The Following

1) Hollow Hold To Superman

(Front To Back)

2) Front To Back On Bar

3) Press Downs

4) Hip Extension Drill (On Floor)

5) Hip Extension Drill (On Bar)

Metcon (Time)

4 Rounds

400 Meter Run

12 Pull-Ups